Comparing Nutrients in 7 ounces Lightly Salted Oil Roasted Almonds VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	169% 28.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	32% 41.8g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	11.4% 8.24g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.079g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 8.24g	g per day for Men 19-50 years
Fiber	55% 21g	36.6% 14g	38g per day for Men 19-50 years
Protein	75.2% 42g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	41% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Almonds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	57.7% 577mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	91% 7.3mg	64.7% 5.18mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	176% 4.05mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	132% 925mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.11% 4.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Almonds VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Lightly Salted Oil Roasted Almonds versus 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lightly Salted Oil Roasted Almonds vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Lightly Salted Oil Roasted Almonds have 4 times more Vitamin B2 and 3.3 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 5 times more Vitamin B5, 3 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Lightly Salted Oil Roasted Almonds.
• 7 ounces of Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Lightly Salted Oil Roasted Almonds as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Lightly Salted Oil Roasted Almonds vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Lightly Salted Oil Roasted Almonds have 2.5 times more Calcium, 1.4 times more Iron and 1.2 times more Manganese than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 8.3 times more Selenium than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lightly Salted Oil Roasted Almonds have 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 2.1 times more Saturated Fat and more Omega 3 than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Sugars and Protein per seven ounces.
• 7 ounces of Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3